How what you eat affects how you sleep

A study looked into how what you eat affects your sleep and found diet quality and influence sleep quality.

A recent study held by researchers from the Institute of Human Nutrition at Columbia University Medical Center in New York has found that a person's diet greatly affects the quality of sleep that they get.

"Our main finding was that diet quality influenced sleep quality," study leader Marie-Pierre St-Onge, PhD, assistant professor in the department of medicine and Institute of Human Nutrition at Columbia University Medical Center, said in a press release.

The study, published in the Journal of Clinical Sleep Medicine, found that a diet containing more saturated fat and more sugar and less fiber is linked to less restorative, disrupted sleep.

"It was most surprising that a single day of greater fat intake and lower fiber could influence sleep parameters," St-Ongeadded.

The study looked into the sleep quality of 26 adult participants (13 men and 13 women). These participants weighed normally and had an average age of 35. They were given controlled diets for four days and were given freedom to choose the food they want on the fifth day of the study.

The participants spent five nights in a “sleep lab,” spending 9 hours in bed from 10 p.m. to 7 a.m. They slept an average of 7 hours and 35 minutes every night. Participant sleep data were gathered every night using polysomnography. Moreover, the data were analyzed after three days of feeding on controlled diets and after the fifth night where the participants chose their own food.

The researchers found that, when a participant consumes more fiber and less sugars and less saturated fat,he/she will be spending more time in the stage of deep, “slow wave” sleep, which is more restorative. On the other hand, greater sugar intake was linked to a heightened number of arousals during sleep.

The researchers also found that the participants were able to sleep quicker when they ate the fixed meals, which had low amounts of saturated fat and higher amounts of protein compared to the meals the participants themselves selected. These fixed meals were provided by a nutritionist.

The participants, after eating the meals they selected on their own, were able to sleep an average of 29 minutes after consuming their food and drink. On the other hand, it took them only an average of 17 minutes to sleep after eating the meals provided by the nutritionist.

"The finding that diet can influence sleep has tremendous health implications, given the increasing recognition of the role of sleep in the development of chronic disorders such as hypertension, diabetes and cardiovascular disease," St-Onge said.

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Limiting late night eating can ward off negative effects of sleep deprivation

A study indicates that eating less late at night may help curb negative effects of sleep deprivation such as concentration and alertness deficits.

Eating less late at night may help curb the concentration and alertness deficits that accompany sleep deprivation, according to results of a new study from researchers at the Perelman School of Medicine at the University of Pennsylvania that will be presented at SLEEP 2015, the 29th annual meeting of the Associated Professional Sleep Societies LLC.

"Adults consume approximately 500 additional calories during late-night hours when they are sleep restricted," said the study's senior author David F. Dinges, PhD, director of the Unit for Experimental Psychiatry and chief of the division of Sleep and Chronobiology. "Our research found that refraining from late-night calories helps prevent some of the decline those individuals may otherwise experience in neurobehavioral performance during sleep restriction."

The study gave 44 subjects, ages 21 to 50, unlimited access to food and drink during the day, followed by only four hours of sleep each night for three nights. On the fourth night, 20 participants received continued access to food and drinks, while the 24 others were allowed only to consume water from 10:00 p.m. until they went to sleep at 4:00 a.m.

At 2 a.m. each night, all subjects completed a variety of tests to measure their working memory, cognitive skills, sleepiness, stress level and mood.

During the fourth night, subjects who fasted performed better on reaction time and attention lapses than subjects who had eaten during those late-night hours. In addition, subjects who ate showed significantly slower reaction times and more attention lapses on the fourth night of sleep restriction compared to the first three nights whereas study subjects who had fasted did not show this performance decline.

While countless studies associate numerous physical and mental health benefits with a healthy night's sleep, the Centers for Disease Control Prevention reports that "insufficient sleep is a public health epidemic" in the United States, including the estimated 50 to 70 million U.S. adults suffering from sleep and wakefulness disorders.

The new study results serve as a book end to other research on the links between eating and sleep deprivation. A 2013 study from the same Penn team found that individuals with late bedtimes and chronic sleep restriction may be more susceptible to weight gain due to the increased consumption of calories during late-night hours.

The research team also includes Andrea Spaeth, PhD, and Namni Goel, PhD.

The study was supported by the National Institutes of Health (R01 NR004281, F31 AG044102); the Penn Clinical and Translational Research Center (UL1RR024134); and the Department of the Navy, Office of Naval Research (Award No. N00014-11-1-0361).

In a related study (Abstract #0332), the same team of Goel, Spaeth and Dinges, found that adults who are chronically sleep restricted may need to compensate for decreased morning resting metabolic rate by reducing caloric intake or increasing physical activity to prevent weight gain. That research was led by senior author Namni Goel, PhD, a research associate professor of psychology in Psychiatry and the Unit for Experimental Psychiatry.

"Short sleep duration is a significant risk factor for weight gain and obesity, particularly in African Americans and men," Goel said. "This research suggests that reducing the number of calories consumed can help prevent that weight gain and some of the health issues associated with obesity in Caucasians and particularly in African Americans."

The NIH reports that 69 percent of U.S. adults are overweight or obese. Being overweight or obese increases your risk of coronary heart disease, high blood pressure, stroke, type 2 diabetes, cancer, sleep apnea, and other health problems.

In the study, 36 healthy adults, ages 21 to 50, slept for their usual amount for two nights. Next, they spent four hours in bed each night for five nights, followed by one night of 12 hours of recovery sleep. The control group of 11 subjects received 10 hours in bed each night for six nights. Resting metabolic rate, or measure of the amount of energy used in a relaxed condition, and respiratory quotient, or the ratio of the volume of carbon dioxide to oxygen used in a time period, were measured after overnight fasting.

In the experimental group, resting metabolic rate decreased after five nights of sleep restriction and returned to baseline levels after recovery sleep. No changes in resting metabolic rate were observed in control subjects. In the experimental group, African Americans exhibited comparable daily caloric intake relative to Caucasians, but a lower resting metabolic rate and higher respiratory quotient.

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Specific brain circuit controls compulsive overeating and sugar addiction

New research discovered a specific brain circuit that controls compulsive overeating and sugar addiction.

Compulsive overeating and sugar addiction are major threats to human health, but potential treatments face the risk of impairing normal feeding behaviors that are crucial for survival. A study published January 29th in the journal Cell reveals a reward-related neural circuit that specifically controls compulsive sugar consumption in mice without preventing feeding necessary for survival, providing a novel target for the safe and effective treatment of compulsive overeating in humans.

"Although obesity and Type 2 diabetes are major problems in our society, many treatments do not tackle the primary cause: unhealthy eating habits," says senior study author Kay Tye of the Massachusetts Institute of Technology. "Our findings are exciting because they raise the possibility that we could develop a treatment that selectively curbs compulsive overeating without altering healthy eating behavior."

Compulsive overeating is a type of reward-seeking behavior, similar to drug addiction. But the major difference between the two behaviors is that eating is required for survival, underscoring the need to tease apart brain circuits involved in compulsive overeating versus normal feeding to develop safe and effective therapies. Tye and her team suspected that a neural pathway from the lateral hypothalamus to the ventral tegmental area might play an important role in compulsive overeating because these brain regions have been implicated in reward-related behaviors such as eating, sexual activity, and drug addiction.

To test this idea, Tye and her team used a technique called optogenetics, which involves genetically modifying specific populations of neurons to express light-sensitive proteins that control neural excitability, and then delivering either blue or yellow light through an optic fiber to activate or inhibit those cells, respectively. Activation of the pathway from the lateral hypothalamus to the ventral tegmental area caused well-fed mice to spend more time feeding and increased the number of times mice poked their nose into a port to receive a sugar reward, even when they had to cross a platform that delivered foot shocks to get to the reward. By contrast, inhibition of the same pathway reduced this compulsive sugar-seeking behavior without decreasing food consumption in hungry mice, suggesting that different neural circuits control feeding in hungry animals.

In an independent study also published January 29th in Cell, Garret Stuber of the University of North Carolina School of Medicine and his team similarly used an optogenetic approach in mice to identify neurons in the lateral hypothalamus that control both feeding and reward-seeking behavior. By imaging the activity of hundreds of individual lateral hypothalamus neurons as the mice freely explored an area with food or worked to obtain a sweet reward, they further uncovered distinct subsets of neurons that either mediate food-seeking behavior or respond to reward consumption.

According to Tye, it makes sense that brain circuits evolved to support binging on scarce, sugary foods whenever these valuable sources of energy become transiently available during certain seasons. But in the winter, it might be adaptive for separate neural circuits to drive hungry animals to eat whatever type of food is available but to consume less overall to ration out limited resources.

"However, in our modern day society, there is no scarcity of palatable foods, and high-sugar or high-fat foods are often even more available than fresh produce or proteins," Tye says. "We have not yet adapted to a world where there is an overabundance of sugar, so these circuits that drive us to stuff ourselves with sweets are now serving to create a new health problem. The discovery of a specific neural circuit underlying compulsive sugar consumption could pave the way for the development of targeted drug therapies to effectively treat this widespread problem."

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ADHD medication to help with binge eating

A study found that ADHD medication may be an effective treatment for binge eating disorders.

A drug approved for the treatment of attention deficit-hyperactivity disorder (ADHD), lisdexamfetamine dimesylate, cuts the number of binge eating days in people with binge eating disorder, according to a study published in JAMA Psychiatry^[1].

There is currently no approved medicine for binge-eating disorder, an eating disorder characterized by recurrent episodes of excessive food consumption, a sense of loss of control and psychological distress, and being overweight or obese.

Guidance from the UK’s National Institute for Health and Care Excellence, published in 2004, recommends that patients follow an evidenced-based self-help programme as a first step or a trial course of a selective serotonin reuptake inhibitor. Patients may also be offered a course of cognitive behavioural therapy (CBT), which has been shown to have an impact on binge eating behaviour, it says.

In this study, researchers from the Lindner Center of HOPE in Mason, Ohio, compared 11 weeks of treatment with 30mg/day, 50mg/day or 70mg/day lisdexamfetamine (marketed at Elvanse in Europe and as Vyvanse in the United States) with placebo in a randomised trial including 260 adults with moderate to severe binge-eating disorder.

The number of binge eating days per week decreased in the 50mg/day and 70 mg/day treatment groups compared with placebo – log-transformed binge eating days per week decreased with the 50-mg/day (least squares [LS] mean [SE] change, −1.49 [0.066]; P = .008) and 70-mg/d (LS mean [SE] change, −1.57 [0.067]; P < .001) but not in the 30 mg/day group (LS mean [SE] change, −1.24 [0.067]; P = .88).

Fewer patients also achieved four-week binge eating cessation in the placebo group (21.3%) compared with the 50 mg/day (42.2%) and 70 mg/day (50%) treatment groups.

Patients who took lisdexamfetamine also lost weight over the 11 weeks: the mean (SD) change in body weight was −3.1kg (3.64) for 30mg/day, −4.9kg (4.43) for 50mg/day, and −4.9kg (3.93) for 70mg/day (P < .001). The weight of patients in the placebo group remained unchanged at −0.1kg (3.09).

The authors say their findings support the need for further assessment of lisdexamfetamine as a treatment option for decreasing binge eating behaviour in adults with moderate to severe binge-eating disorder. “Confirmation of these findings in ongoing clinical trials may result in improved pharmacologic treatment for moderate to severe binge-eating disorder,” they say.

“Increased efficacy with increasing dosages of lisdexamfetamine suggests a dose-response relationship” was involved, they add, and “the lisdexamfetamine safety profile was generally consistent with findings in adults with ADHD”.

Susan Ringwood, chief executive officer of Beat, the charity that supports and campaigns on behalf of people with eating disorders, says: “We know how important it is for people to get evidence-based psychological treatment for their eating disorder, and that pharmacological treatment is not sufficient by itself. This study seems to be saying that because it isn’t easy to access CBT and other evidence-based psychological treatments, these drugs are an alternative.”

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Cutting calories can help sleep apnea

Obese adults eating fewer calories can have positive effects on sleep apnea and blood pressure.

A recent study conducted by Brazilian researchers reported that consuming fewer calories could improve sleep apnea and lower blood pressure in obese adults.

Sleep apnea is a potentially serious sleep disorder in which breathing stops and starts during sleep. Additionally, the disorder is associated with high blood pressure, heart problems, and stroke.

The Brazilian study involved 21 obese adults, between 20 and 55 years old, with sleep apnea. Some of the 21 adults reduced their caloric intake by 800 calories over a 16-week period, while the remaining made no changes to their diet.

At the study’s end, investigators found that those who reduced calories had lower blood pressure, had lost more weight, had fewer breathing issues during sleep, and had higher amounts of oxygen in their blood.

Findings of the study were announced at the American Heart Association high blood pressure meeting in San Francisco last week. Data and research presented at medical seminars is deemed inconclusive unit it is published in a peer-reviewed journal.

Dr. Marcia Klein, study co-author and adjunct professor at the University of Rio de Janero State University in Brazil, said the study’s findings reveal that moderate energy restriction in obese adults can improve sleep apnea, as well as blood pressure and heart rate.

Even a slight energy restriction, said Klein, can improve an obese adult’s entire cardiovascular system.

Klein also said that losing weight through dieting and exercise should remain the number one combative against sleep apnea. As a result, systolic blood pressure is often lowered by weight reduction.

Systolic blood pressure is the top number in a blood pressure reading that reflects the force of blood in the arteries when the heart beats. The bottom number in a reading, diastolic blood pressure, measures pressures in the arteries between heart beats. A good blood pressure reading is considered to be below 120/80 mm Hg.

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Childhood sleep issues could signal eating disorders

A study that looked at what may signal a child may eventually develop an eating disorder found that sleep problems during early childhood was the only signal found.

Researchers, clinicians, and sufferers are often interested in finding out what leads to eating disorders, what causes them, and how we can predict them (if at all). A recent research study done in Norway and published by the Journal of Eating Disorders sought to do just that.

Researchers used results from a 15-year-long longitudinal community study to investigate risk factors from early childhood (before age 5) for adolescent eating problems. The study began with 921 mothers completing questionnaires regarding their 1 ½ year old child. 784 mothers completed questionnaires at age 2 ½ and 737 at age 4 ½. When the children were 16 years old, 373 mothers also completed a questionnaire about eating problems called the Eating Attitudes Test.

The study looked at several possible risk factors from early childhood including picky eating in early childhood, sleep problems, internalizing problems, shyness, and emotionality. Interestingly, the only risk factor that was associated with the development of eating problems in adolescent was early childhood sleep problems.

Although this does not mean that sleep problems cause eating disorders, it may mean that there is some type of psychological or biological problem that results in both sleep problems in early childhood and eating problems in adolescence. However, given that this is the only study to show a such a correlation, the results must be duplicated before anyone begins to worry about a sleepless two-year-old developing an eating disorder at age 16.

Interestingly, picky eating in early childhood was not correlated with the development of eating disorders late in life (much to the relief of toddler parents everywhere).

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Child's academic success affected by eating and sleeping habits

This article offers diet and sleep tips for children to ensure academic success.

Adults often hear what they should be doing to improve their health. But many of these known wellness behaviors are important for kids, too, and two University of Alabama at Birmingham (UAB) experts say school success depends on making the right choices.

Health habits, such as eating and sleep patterns, are linked to academic success, according to the Centers for Disease Control and Prevention.

"Your brain can't work if you're not consuming enough calories, and in general that's not a problem," explained Krista Casazza, Ph.D., R.D., assistant professor in the Department of Nutrition Sciences. "But when kids go to school without eating breakfast, their cognitive function can be affected."

Casazza suggests kids start the day with fruits, proteins and whole grains. Avoid sugary cereals because they cause a sugar high, then a crash.

"A balanced breakfast will fuel the body for a long period and help sustain their attention level through lunch, when they need to eat well again," Casazza said. "This will hold them until dinner, and they won't snack ravenously after school."

If the kids do need to eat something prior to dinner, consider these options: • Offer healthy choices like yogurt, fruits and veggies. • If they want "kid stuff," baked chips can be an option, in moderation. • Drink water. Soda lacks nutritional value.

Once homework and dinner are done, sleep needs to be the priority.

"Children need a good night's sleep for their overall school performance," said Kristin Avis, Ph.D., associate professor in the Department of Pediatrics Division of Pulmonary and Sleep Medicine.

"Lack of sleep can lead to problems with attention and memory in the classroom, affect impulse control and mood regulation lead to anxiety and even depression," Avis said.

Avis said kids ages 6-12 should get nine hours sleep nightly as should adolescents ages 13-18 -- but typically they average little more than seven hours per night.

"Often parents think one night of sleep loss won't matter, but that's all it takes to affect them the next day," Avis explained. "If they are chronically deprived, it can snowball and make matters worse."

Catching up on lost sleep on the weekend can make matters worse.

"If kids sleep in Saturday, they have a hard time going to bed Saturday night; so they sleep in Sunday and have a hard time going to bed Sunday night," Avis said. "Monday morning they are tired, and it's hard to wake up for school. They struggle to get back on a good sleep schedule."

Avis recommends a consistent bedtime seven days a week.

"It keeps their clock set so they can go to bed at a certain time, sleep well through night and wake up well rested the next morning," Avis said.

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Rare sleep disorder causes woman to eat 2,500 calories while asleep

An interesting article about a sleep disorder causing a woman to eat 2,500 calories in her sleep.

Lesley Cusack, 55, has Nocturnal Sleep-Related Eating Disorder. She said that she only finds out what she’s eaten at night when she looks through the leftovers and trash in the morning.

Csack, who is from Warrington, Cheshire in the UK, binge-eats, chops up food, and tries to cook it while sleeping. She also says she’s tried to eat paint, Vaseline and washing powder. She’s even broken some teeth and bruised herself while trying to cook while sleeping.

"I tend to find opened tins of things or packets and I’ve no idea whether I’ve eaten some of them cold or not,” she said.

‘I’ve found soup in pans, but also in bowls. It all can get rather messy. I’ve put alarms on my doors in the hope it will wake me up. I simply turn it off in my sleep. I’m trying to lose weight but it’s a constant battle. I can follow a diet to the letter but it goes to pot at night,” she added.

"One weekend, I came down to find the cake slice covered in butter. I’d used it while making cheese sandwiches"

"The worst things that I know I’ve eaten are emulsion paint, Vaseline, cough syrup, raw potatoes and soap powder. The night I ate paint was the only time I’ve ever woken up. I can still remember standing in the kitchen touching my mouth and being very confused,” she said.

Due to her night eating, Cusack has gained weight and now weighs about 230 lbs. As a result, she eats fruits and salads during the day and joined a diet club.

Cusack’s doctors have not been able to find an explanation, but Cusack believes she has Nocturnal Sleep-Related Eating Disorder (NSRED).

"I had started to find bits of mess downstairs, but I didn’t realize it was me. It was a while before I worked it out, but when I did, I felt very embarrassed and guilty,” she said.

"There were times when I felt extremely depressed through trying to hide it,” she added.

Cusack, a retired department store manager and divorced mother of three, says she only recently told her family of her disorder. The turning point was the realization that she was going outside to raid the freezer in her shed.

"I was terrified at the thought of leaving the door open or having an accident outside," she said.

"Using the cooker, kettle and sharp knives means it’s only a matter of time before something more serious happens,” she added.

Cusack lives alone.

"My bedding and night clothes are constantly getting stained and need washing. I’m always finding a trail of food leading downstairs,” she said.

‘"The disturbed nights, waking exhausted with stomach cramp, feeling sick and finding food in the bed has become almost normal,” she added.

Dr. Paul Reading, President of the British Sleep Society, said that cases like Cusack’s are rare but not unknown.

"A proportion of adult sleep-walkers will eat and even cook during apparent sleep, often consuming foods they would not normally enjoy," he said.

"Weight gain and guilt are common consequences."

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Compulsive Eating Eased by Brain Surgery

A 10-year old girl who suffered compulsive eating caused by a benign brain tumor has the compulsive eating under control after brain surgery to remove the tumor.

Removal of a rare type of benign brain tumor helped bring a young girl's compulsive eating under control, doctors report.

The 10-year-old had what's known as a hypothalamic hamartoma -- a tumor in or around the brain's hypothalamus. One of the symptoms of this type of tumor is extremely early (precocious) puberty, as well as compulsive eating and excessive weight gain.

As reported online April 9 in the Journal of Neurosurgery: Pediatrics, by age 10 the girl already weighed 227 pounds and was gaining an average of five more pounds each month. Medication and counseling did nothing to curb her overeating.

Despite the fact that there was no record of it having been done before, neurosurgeons at the University of Texas-Houston and Children's Memorial Hermann Hospital in Houston decided to remove the girl's hypothalamic hamartoma in an effort to curb her overeating. The doctors called it a "last-ditch effort."

"The decision to proceed with this surgery was undertaken with great thought and after numerous discussions with the patient's family," Dr. David Sandberg, one of the study authors, said in a journal news release. "We were cautious about proceeding with a major operation in which the probability of success was completely unknown."

However, the surgery went well, the girl's appetite immediately lessened and she began eating smaller portions. Eighteen months after the surgery, her weight was still the same as it was before the operation. But it no longer increased, which was the goal of the surgery.

"The patient, her family, and treating physicians were all delighted with the outcome," Sandberg said.

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Excess holiday eating has same effect as jet lag

This article discusses how excess holiday eating disturbs your "food clock" and has effects similar to jet lag or working the graveyard overnight shift at work. It also discusses how to reset your "food clock."

If the sinful excess of holiday eating sends your system into butter-slathered, brandy-soaked overload, you are not alone: People who are jet-lagged, people who work graveyard shifts and plain-old late-night snackers know just how you feel.

All these activities upset the body's "food clock," a collection of interacting genes and molecules known technically as the food-entrainable oscillator, which keeps the human body on a metabolic even keel. A new study by researchers at the University of California, San Francisco (UCSF) is helping to reveal how this clock works on a molecular level.

Published this month in the journalProceedings of the National Academy of Sciences, the UCSF team has shown that a protein called PKCγ is critical in resetting the food clock if our eating habits change.

The study showed that normal laboratory mice given food only during their regular sleeping hours will adjust their food clock over time and begin to wake up from their slumber, and run around in anticipation of their new mealtime. But mice lacking the PKCγ gene are not able to respond to changes in their meal time -- instead sleeping right through it.

The work has implications for understanding the molecular basis of diabetes, obesity and other metabolic syndromes because a desynchronized food clock may serve as part of the pathology underlying these disorders, said Louis Ptacek, MD, the John C. Coleman Distinguished Professor of Neurology at UCSF and a Howard Hughes Medical Institute Investigator.

It may also help explain why night owls are more likely to be obese than morning larks, Ptacek said.

"Understanding the molecular mechanism of how eating at the "wrong" time of the day desynchronizes the clocks in our body can facilitate the development of better treatments for disorders associated with night-eating syndrome, shift work and jet lag," he added.

Resetting the Food Clock

Look behind the face of a mechanical clock and you will see a dizzying array of cogs, flywheels, reciprocating counterbalances and other moving parts. Biological clocks are equally complex, composed of multiple interacting genes that turn on or off in an orchestrated way to keep time during the day.

In most organisms, biological clockworks are governed by a master clock, referred to as the "circadian oscillator," which keeps track of time and coordinates our biological processes with the rhythm of a 24-hour cycle of day and night.

Life forms as diverse as humans, mice and mustard greens all possess such master clocks. And in the last decade or so, scientists have uncovered many of their inner workings, uncovering many of the genes whose cycles are tied to the clock and discovering how in mammals it is controlled by a tiny spot in the brain known as the "superchiasmatic nucleus."

Scientists also know that in addition to the master clock, our bodies have other clocks operating in parallel throughout the day. One of these is the food clock, which is not tied to one specific spot in the brain but rather multiple sites throughout the body.

The food clock is there to help our bodies make the most of our nutritional intake. It controls genes that help in everything from the absorption of nutrients in our digestive tract to their dispersal through the bloodstream, and it is designed to anticipate our eating patterns. Even before we eat a meal, our bodies begin to turn on some of these genes and turn off others, preparing for the burst of sustenance -- which is why we feel the pangs of hunger just as the lunch hour arrives.

Scientist have known that the food clock can be reset over time if an organism changes its eating patterns, eating to excess or at odd times, since the timing of the food clock is pegged to feeding during the prime foraging and hunting hours in the day. But until now, very little was known about how the food clock works on a genetic level.

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